The marathon

The marathon (42.195 km) is prepared over 12 to 20 weeks, usually 16, after months of regular running. It is run at about 75 to 80 % of your maximal aerobic speed and decided in the second half.

• Long runs build up to 30 to 35 km, or 3 hours at most, the longest 3 to 4 weeks before the race.
• Weekly volume: often 40 to 60 km for a first marathon, 60 to 90 km or more to chase a time.
• Practise race pace in long runs (say the last 8 to 12 km) and start at it, never faster.
• Fuelling: 60 to 90 g of carbohydrate per hour from the first 30 to 45 minutes, practised in training.

Taper for 2 to 3 weeks.